Injured...for real this time

Well, it's been a roller-coaster over the past week. I felt like I was on top of the world last Sunday afternoon. Barely felt like I broke a sweat in the race (I did, mind you, but with temperatures in the 40s, it felt like I didn't). Felt great afterwards. Felt great Monday. Tuesday came, and I began to develop some discomfort in the right shin/ankle area. As the week progressed, the pain got worse, and the swelling came. By Saturday, I had tons of swelling, and it was killing me to stand. Took advantag of that Saturday night and got to lay on the couch with my feet propped up and enjoy a great movie (Australia) with my sweetie.

Went to the doctor yesterday, and she listened to my tale of woe. Checked out my leg, noticed the lump on the side (decided it was a vein being affected by the swelling), and we did x-rays. Nothing showed up on those, so she prescribed continued rest, no running, minimize walking, heat, 1500mg dose of NSAID per day, and flat-foot cycling if necessary. Advocated pull-buoy swimming, which I will do, and work on core strengthening during this time (she's a runner and triathlete, so understands that I'll be going crazy not being able to run or bike).

If not improving by Friday, I'm to check back with her and we'll go to the next stage; MRI, bonescan, etc., looking for something further.

White Lake Sprint is 5/3, and I'd at least like to run a couple of times before that, not to mention get back on the bike. I have a target to hit on the bike (faster than 2007 avg. speed of 22.4mph).

So, stay tuned gentle reader. At least the BQ is behind us, and we have 383 days to get better.
:)

3:13:43. Two minutes, 16 seconds to spare.

It's done. We did it. 19 weeks of training, 795 miles, 16 degree to 82 degree runs, and it all came down to a margin of 2:07 to qualify.
Some stats:

Clock Time
3:13:52

Chip Time
3:13:43

Overall Place
121 / 2555

Gender Place
113 / 1573

Division Place (M35-39)
22 / 277

7 Mile
50:05

Half Split
1:33:49

Popular theory is to take your half-marathon split, double it, and add 8 minutes. If I did that, I would see almost exactly what I ran. I really slowed down the last 3 miles, with a bad side stitch, some serious swelling in my feet, and being right on the verge of calf cramping. But, I did it.

:D

In the clear

The knee issues are over, swelling has decreased. Running feels good. I had a very enjoyable 5.25 mile one this morning, out the door at 5:55am, right after a band of showers had passed through (almost done). Very light drizzle, 43 degrees, and a new pair of shoes. I focused on staying smooth and breathing easy. The only technical portion of the run was 6x:30 strides on the way back home. I went out in 19 something. I returned in 17 something. It was a personal record for this course by 30 seconds. And I wasn't even trying...

Finished the run, stretched for a minute or two, then the bottom fell out. Talk about timing!

I'm not sure who's more excited about Shamrock; me for the chance to race again, or my son for the chance to stay in a hotel and order pizza while we're there?

The plan for the next week or so:
Saturday: set up the tri-bike on the trainer and get some time in there
Sunday: last medium-long run (12 miles). Target pace of 7:45.
Monday: off. Might swim, might just go to the gym to stretch/spa
Tuesday: 6 mile recovery run, 7:30 pace
Wednesday: 7 mile run w/2 at marathon pace (7:14)
Thursday: no run; swim, easy spin
Friday: 5 mile run w/6x100m strides (sub 7:30-pace)
Saturday: 4 mile easy run (7:45-8:00)
Sunday: Shamrock day!

Injury report; running continues

Visited the PT last week (Thursday), and received a diagnosis of "housemaid's knee", stemming from a burst bursa in the right knee. Not a big deal, NSAID and lighter duty and it should be fine soon.

Strong run week last week:
Tuesday:
55m 57s
8.00 miles
06m 59s/Mi

Wednesday:
40m
5.00 miles
08m/Mi

Friday:
27m 41s
3.99 miles
06m 56s/Mi

Saturday:
38m 37s
6.00 miles
06m 26s/Mi

Sunday:
1h 57m 55s
16.00 miles
07m 22s/Mi

Upcoming week:

Monday: Rest
Tuesday: 7 Mi w/ 8x100m strides
Wednesday: 8 Mi w/ 3x1600m @ 5k race pace
Thursday: Rest
Friday: 5 Mi w/ 6x100m strides
Saturday: Rest
Sunday: 12 Mi

Injury strikes

Well, just when I thought I was all set, I had a setback this morning. Last week, right at the start of a treadmill run, I noticed a little pain in my right knee, that went away as I warmed up (within 2-3 minutes). Noticed the same little pain this morning (not noticing it Saturday or Sunday, mind you). It seemed to get better, then suddenly it went completely away and my knee then felt cool and wet, like something was dripping on it. Yet it was completely dry on the outside. NO pain, just the cool/wet sensation. And it's continued all day.

Sooo, I'll be visiting the physical therapist tomorrow at noon.

Time to taper! Last long run complete

Well, March is here. It roared in yesterday with a 3-4" snowfall here in Apex...go figure.
Last week was wild for me. I led a weeklong Kaizen event, starting every morning at 6am here at work, going until at least 4-5 each afternoon. I still managed to get in all my run workouts, although I only got in one swim, and one bike I think. :(

Runs were good. Felt good on all-had a sore knee right at the start of Friday's 10 miles, but then felt okay for the rest.

Run results:

Tuesday: 35m 43s
5.00 miles
07m 08s/Mi
LTF treadmill run. 7:13x4 6:49 x 1 (this included 6x100m strides @ 6:22 pace w/7:13 recovery)

Wednesday: 1h 09m 43s
10.00 miles
06m 58s/Mi
LTF treadmill (again..) after work Plan was 10 miles, including 4x1200 @ 5k pace 7:13x4 6:35x4 7:13x2 Felt great on the run. Note: this is almost the pace I had for the ATT 10-miler race. Run fitness is definitely improving.

Friday: 1h 19m
10.00 miles
07m 54s/Mi
10 on the Tmill @ LTF. 7.5 @ 8/mile. 1 @ 6:58/mile. 1.5 @ 8/mile. Running outside Saturday and Sunday, thank goodness!

Saturday: 31m 24s
4.00 miles
07m 51s/Mi
Short run with the Milers from BTN. Out to the water fountain with the group, then back to the truck solo. 19:09 out 12:15 back (a 6:07.5/mile pace) :)

Sunday: 2h 35m 37s
20.02 miles
07m 46s/Mi
Climb: 1503 feet
Solo, 33F run. Rain held off until mile 16, thankfully. Didn't see a single soul until I had made the u-turn at Meredith, and come back 2 miles. Saw a few more folks in Umstead. Ran down a guy up Cemetery, even after 17 miles! :) That felt nice. Of course, it caused my calves to cramp up. 16:14 to water fountain 40:38 to Trenton gate (24:13 split) 1:16:56 to Meredith (36:27 split) 1:54:20 back to Trenton (37:24 split) 2:19:39 back to the fountain (25:19 split) 2:35:37 finish (15:58 split) Calves were toast the last 2 miles, but I hung in there. This was the last long run before Shamrock. 16 next week, 12 the next, then it's race week!

Notes for this upcoming week: I'm volunteering at the Umstead Marathon; I'll be stationed where the runners come out of the single track and meet Graylyn. I am looking forward to that! Great weather forecast for the race, as compared to today...

Workouts for this week:
Monday: Rest
Tuesday: Swim; 8 Mi w/ 5x600m @5k pace; :90 jogs between
Wednesday: 5 Mi recovery, endurance ride at LTF
Thursday: Long Swim; Rest
Friday: Swim; 4 Mi w/ 6x100m strides
Saturday: 8-10K race pace (planning 10k); longer bike
Sunday: 16 Mi (planning on ATT)